High levels of cholesterol lead to heart disease, American's No. 1 cause of death, notes the American Heart Association. Cholesterol is a waxy substance found in the body's circulatory system. Too much cholesterol, also known as hypercholesterolemia, causes complications leading to stroke or heart attack. High cholesterol is both preventable and treatable. Still, there are no symptoms of high cholesterol. Cholesterol levels are only determined through a simple blood screening. Reducing cholesterol levels include a variety of lifestyle and dietary changes. Still, some people require more invasive changes and require medications.
Exercise and Lose Weight
Living a sedentary lifestyle and being overweight are both controllable contributors to heart disease and high cholesterol. Strive for 30 minutes of exercise per day, five days a week or more, advises the AHA. The exercise sessions may be broken up into smaller increments if scheduling physical activity is difficult. Any activity that gets the body moving is beneficial in lowering cholesterol and living a heart-healthy lifestyle. Regular exercise may lower blood pressure by 4 to 9mmHg, states the American Heart Association. Gardening, washing the car, walking or joining a swim class are recommended.
Follow a Healthy Diet
A heart-healthy diet includes no more than 300mg of cholesterol daily. A person diagnosed with heart disease may be required to limit cholesterol to 200mg. High levels of cholesterol are found in foods such as egg yolks, whole milk and organ meats. Eating two to three servings of both fruits and vegetables daily aids in reducing cholesterol. Fruits and vegetables are rich in fiber, which prevents cholesterol absorption. The AHA suggests eating fish twice a week. Fatty fish are high in omega-3 fatty acids, which also reduce cholesterol levels. These fish include salmon, tuna and mackerel. Consume alcohol in moderation -- women should consume no more than one alcoholic beverage daily, and men no more than two.
Quit Smoking
Each year 392,000 Americans die from smoking-related causes, making it the most preventable cause of death, states the American Lung Association. According to MayoClinic.com, quitting smoking improves cholesterol levels. Smoking decreases "good" cholesterol or high-density lipoprotein, or HDL, levels and increases the risk of an artery bursting. Smokers are more likely to suffer from a heart attack. HDL cholesterol prevents plaque from building up in the circulatory system. A variety of smoking cessation programs are available to quit the nicotine habit.
References
- University of Maryland Medical Center: Heart Disease: Tips for Prevention
- MayoClinic.com: Omega-3 Fatty Acids, Fish Oil and Alpha-Linolenic Acid
- Mayo Clinic: Omega-3 Fatty Acids: A Way to Improve Heart Health
- National Cholesterol Education Program: High Blood Cholesterol: What You Need To Know
- MedlinePlus: Cholesterol
- AHA: Diet and Lifestyle Recommendations
